fbpx

January 1st 2019

A.  EMOM 12 1 Power Clean + 2 Front Squat + 1 Split Jerk beginners keep it light and focus on technique Advanced may build throughout the EMOM Post Heaviest weight lifted to the whiteboard B.  3 Rounds for time 200m run 20 Cluster 95/63# RX+ 115/73# scale cluster to...

December 31st 2018

New Years Eve WOD!  9am Class only! For time 31 Calories 28 Snatch 95/63# 31 Toes to bar 30 Push-up 31 Chest to bar 30 Lunges 31 Burpee 31 DB Snatch 50/35# 30 Clean and Jerk 95/63# 31 Handstand Push-up 30 Kettlebell Swing 53/35#...

December 31 – January 6, 2019

MONDAY New Years Workout at 9 and 10 AM! WEDNESDAY A) Power Clean: (1) Build quickly to a heavy double (2) 10×2 on 0:30, use 80-85% of heavy set B) EMOM 12, alternating: a) 0:30 Strict Pullups b) 0:30 Strict Ring Dips C) 3 Sets, for quality 15 Single Arm...

December 30th 2018

A1.  Deadlift 4×6 70-75% A2.  Kipping swings 4×15 (unbroken) B.  4 Rounds for time 10 Burpee 5 Power Clean 155/103# 15/10 ABC (20/15 Row Cals) Rest 2 min Post 4 scores to the whiteboard.  Goal is push hard with good quailty movement.   Try to keep round...

December 29th 2018

A.  Clean + Hang Clean + Jerk Build to heavy double of the complex. Beginners keep it light and focus on tenchique B.  Partner WOD 5 Rounds for time 15 toes to bar 25 Wall Ball 20/14# Cul Da Sac run (together) Break up reps as you wish.  Both partners must complete...